Form cues
- Keep elbows fixed
- Split the rope at the bottom
- Don’t use your shoulders
- Full extension on each rep
Exercise
Cable Rope Triceps Pushdown
Upper arms, cable
A cable isolation exercise targeting the triceps by pressing a rope attachment downward.
Target: triceps. Also works: anconeus, forearms.
Steps
- Attach a rope to the high pulley and stand facing the machine.
- Grab the rope with both hands, thumbs facing inward.
- Keep elbows tucked at your sides and lean slightly forward.
- Extend your arms down, splitting the rope at the bottom.
- Slowly return to the start without letting elbows flare out.
Common mistakes
- Flaring elbows
- Using momentum
- Not fully extending arms
Breathing
Exhale as you push down, inhale as you return.
In the app, search for Cable Rope Triceps Pushdown and add it to a workout.